Own Every Range
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VIDEO DEMO

Seated Soleus Raise

YouTube · Swift Movement AcademyHow To Do a Seated Soleus RaiseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Seated Soleus Raise

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Sit with knees bent near 90 degrees, forefeet on a small step, and the load secured across the thighs.

  2. 02
    Move

    Let the heels sink, then press the floor away through the balls of the feet to raise the heels.

  3. 03
    Finish

    Pause at the highest steady position and lower fully without letting the knees drift around.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

CALVES & ANKLES / 14

Short rangeShort range

Seated Soleus Raise

Sets: 3–4 · Reps: 12–25

Train the bent-knee calf through a strong shortened finish.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Bending the knee reduces gastrocnemius contribution and lets the soleus drive plantar flexion from bottom to top.